07 December 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Row x :45

Inchworm x 6 (w/:05 hamstring stretch hold)

90/90 Rotations x 10

2 Rounds

Barbell RDL x 6

Barbell Bent Over Row x 6

Barbell Strict Press x 6

Use the 3-Position Power Clean on your first couple warm-up sets

-High Hang Power Clean

-Above Knee Power Clean

-Mid Shin Power Clean


Power Clean (4 x 3 @85%)

Record weight used

All lifts should be performed as singles.


Metcon (AMRAP – Reps)

5 Rounds

1:30 Work/:30 Rest

14/11 Cal Row

Max Pushups (Time Remaining)
Record total pushups

We have hit a piece like this before (I will have the dates up shortly). Please focus on QUALITY over quantity for this piece, and maintain your standards.

Categories: WOD

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